White Bread vs. Onion
Nutrition comparison of White Bread and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and onion:
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and onion has 83% less calories than white bread - white bread has 238 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. White bread has a macronutrient ratio of 18:74:8 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Onion | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 87% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and onion has 79% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 441% more dietary fiber than onion - white bread has 9.2g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
White bread and onion contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
White bread is a great source of protein and it has 869% more protein than onion - white bread has 10.7g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both white bread and onion are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
trans fat
Both white bread and onion are low in trans fat - white bread has 0.03g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has more Vitamin C than white bread - onion has 7.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Onion and white bread contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and onion contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
White bread and onion contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and onion contain significant amounts of Vitamin B6.
| White Bread | Onion | |
|---|---|---|
| Thiamin | 0.51 MG | 0.046 MG |
| Riboflavin | 0.255 MG | 0.027 MG |
| Niacin | 4.455 MG | 0.116 MG |
| Pantothenic acid | 0.455 MG | 0.123 MG |
| Vitamin B6 | 0.08 MG | 0.12 MG |
| Folate | 127 UG | 19 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 28 times more calcium than onion - white bread has 684mg of calcium per 100 grams and onion has 23mg of calcium.
iron
White bread is an excellent source of iron and it has 22 times more iron than onion - white bread has 4.9mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
White bread and onion contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and onion has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both white bread and onion contain small amounts of beta-carotene.
| White Bread | Onion | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 25 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than onion per 100 grams.
| White Bread | Onion | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.004 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than onion per 100 grams.
| White Bread | Onion | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.013 G |
| Total | 0.881 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Onion (Onions, raw) .
White Bread g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or onion contain more calories in 100 grams?White bread is high in calories and onion has 80% less calories than white bread - white bread has 238 calories in 100g and onion has 40 calories.
Does white bread or onion have more carbohydrates?
By weight, white bread is high in carbohydrates and onion has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and onion has 9.3g of carbohydrates.
Does white bread or onion contain more calcium?
White bread is a rich source of calcium and it has 28 times more calcium than onion - white bread has 684mg of calcium in 100 grams and onion has 23mg of calcium.
Does white bread or onion contain more iron?
White bread is an abundant source of iron and it has 22 times more iron than onion - white bread has 4.9mg of iron in 100 grams and onion has 0.21mg of iron.